4 Minutes, 28 Days – A New Body!

The 28-day Plank Challenge trains the body for strength and endurance, and achieves amazing results in less then a month!

This challenge takes 4 weeks and starts with holding a position for 20 seconds, and continues with gradually increase of the time.

It is important to learn how to do it correctly.

Put your elbows under your shoulders and this way you will distribute the weight properly. The spine needs to be entirely straight, to avoid pressure on the back and neck and to keep the target on the core and to tighten it. The legs need to be a bit spread a bit and no pressure to the hips.

Breathe slowly and relax the body.

This exercise is a full-body workout, and has many benefits:

Tones the stomach.

Increases flexibility.

Promotes proper body posture.

Here is the plan :

Day 1 – 20 seconds

Day 2 – 20 seconds

Day 3 – 30 seconds

Day 4 – 30 seconds

Day 5 – 40 seconds

Day 6 – Rest

Day 7 – 45 seconds

Day 8 – 45 seconds

Day 9 – 60 seconds

Day 10 – 60 seconds

Day 11 – 60 seconds

Day 12 – 90 seconds

Day 13 – Rest

Day 14 – 90 seconds

Day 15 – 90 seconds

Day 16 – 120 seconds

Day 17 – 120 seconds

Day 18 – 150 seconds

Day 19 – Rest

Day 20 – 150 seconds

Day 21 – 150 seconds

Day 22 – 180 seconds

Day 23 – 180 seconds

Day 24 – 210 seconds

Day 25 – Rest

Day 26 – 210 seconds

Day 27 – 240 seconds

Day 28 – Until failure

Plus we have a video will instruct how to do a proper plank so everything is ready and all you need to do is to START!